challenge

POPSUGAR SQUAT CHALLENGE

04.06.2017

I love a good challenge, so when I saw this squat challenge from Popsugar I thought I’d give it a try! I also really enjoy breaking up my normal routine with something new. You guys have heard me say this a million times, but it’s superrrrr important to keep your body guessing so it doesn’t get used to the same movement. This challenge doesn’t take any time at all but brought a lot of focus on the booty which I’m constantly trying to grow and strengthen. For more of a challenge do this routine daily with weights. I’ve been doing this with 10 pound weights in each hand.

Try it and let me know what you think!

Fitfluential Plank Challenge: #FFAprilAbs

04.02.2014

Hi there!

If you follow my Facebook or Instagram you may have heard, but I am so happy to announce that I am a new member of Fitfluential. Fitfluential is an amazing group of people who share a large passion for health and fitness. With that said, I have a lot of fun things coming up in the near future!

So what about a plank challenge for April?!

Fitfluential is teaming up with Puma for an April Abs challenge to plank each day this month. To join the challenge, just use the hashtag: #FFAprilAbs. Make sure you post daily on Instagram and Twitter to be entered to win one of two sets of PUMA Soundchuck Portable Speakers*.

Planks are the perfect way to end a workout! I love that extra ab push once finished with training whatever muscle group I’m working on that day. So who’s ready to to PLANK?!

For official rules and downloadable calendar, visit the Fitfluential blog: here

Also, don’t forget to enter the Designer Whey Giveaway!

Now I’m off to Paris to run the Marathon de Paris…EEK! So nervous and excited. I’ll be instagraming a whole lot while I’m there, so be sure to follow me: @fitnessandthecity. Thank you from the bottom of my heart for all of your encouragement and well wishes. 🙂

Ab & Push Up Challenge

01.03.2014

How’s everyone doing with your ~~resolutions~~ goals? First, I wanted to congratulate you for taking the first step, Its HUGE! But the real work lies ahead. Have you ever made a new years resolution that only lasts about a month or so and doesn’t make it through the year? It’s not uncommon. But I want to help it stick this time around! I put together this ab and push-up challenge to give you a little boost. A challenge can really push you to stay committed. BUT, after this challenge is over I don’t want you to burn out. I want you to KEEP GOING! This will only make you stronger.

KEY: side plank = seconds on each side / russian tws = russian twist

I will be doing this challenge along with you, so here are some guidelines:

Do this day to day, in addition to your regular workout routine.
If you aren’t sure what each exercise looks like, be sure to look them up on bodybuilding.com. It’s important to have correct form.
Do as many reps as possible of each exercise without stopping. Hold yourself accountable. Push yourself!
I know many women find it difficult to do push ups on their toes (me a year ago), which is why I chose a push- up challenge! If you need to start from your knees, please do, but work your way up to your toes. You will get stronger each day, so it should get easier!
Take a before and after picture to track your results. Even if you’re the only person to see them, photos are the best way to see how far you’ve come.
Take a screen shot of the challenge on your phone to have handy and ready to go. Set reminders on your phone, or even write yourself little notes around the house to remind you and hold yourself accountable.
And for the most important tip: If you want to see ab results, you MUST eat clean. You can do a million abdominal exercises but if you don’t eat clean, you will never see your hard work. Abs are made in the kitchen, but these exercises will help you get there!

So are you in?! Have fun and good luck! xo

July Squat Challenge

07.03.2013

Here it is!! The much anticipated July Squat Challenge! Want a firm, tight, booty? Well this is how it’s done. Squats, squats, squats will do wonders for your butt. Be sure to take before and after pics so you can track your progress. Pictures are the most efficient way to do so, so don’t be shy! At the end of the month you will be happy you did.

The most important thing about squats is proper form:

Shoulders up
Chest up
Eyes Forward
Knees behind toes
Weight in heels
Hips back
Abs tight
Glutes engaged

Use this pic as inspiration! I mean, seriously this is some major motivation! (photo via Pinterest, sorry I don’t know who this woman is to tag her!)

I have been doing my squats but this will be my “before” photo. 🙂 Don’t forget to use weights to give you a challenge and make up any days missed!

Who is joining me ??!! Let me know and we can update each other on the Facebook page!

Have a great 4th of July!!

Juice Your Way to a Healthier Lifestyle!

05.14.2013

Juicing… I’m pretty excited about it at the moment! My mom sparked my interest, as she has been on this 30 day juice cleanse. She has been making smoothies as a lunch meal replacement and has seen amazing results! Weight loss, increased energy levels and my Dad’s blood pressure has never been so low since he started juicing! Keep in mind, that you need to make sure you are getting the correct nutrients and fiber, but juicing just one meal a day has been the leading factor of our family’s healthier lifestyle. In fact, we bought my Mom this gem for Mother’s day. Juicing with an actual juicer as opposed to a normal blender makes ALL the difference. The smoothies are fresh and full of nutrients! We spent most of Mother’s day experimenting with different smoothie recipes…delish!

To read more about the 30 Day Smoothie Challenge via healthishappiness.com, click here.

So, why juice?

Juicing is an easy and delicious way to add more fruits and veggies to your diet.
Prevent diet related diseases and premature aging by increasing your daily consumption of fruits and vegetables and decreasing your intake of meats and dairy.
Studies show cancer, diabetes, stroke and heart disease may be prevented or lessened if certain components found in a plant-based diet are added to your daily diet.
Fresh juices provide the proteins, carbohydrates, essential fatty acids, vitamins, minerals and other nutrients vital to good health.
The advantages of adding fruits and veggies to your daily diet include: a. increased energy; b. strengthened immune system; c. reduced risk of disease; d. stronger bones; e. glowing complexion.
Without juicing, it is nearly impossible to consume the amount of nutrition needed to naturally reduce the risk of cancer, disease and stroke. For instance 16 ounces of carrot juice provides the carotene equivalent to approximately three pounds of carrots.
A mid-morning or mid-day juice is a great natural source for an energy boost.
Stave off binge eating or overeating by drinking juice between and prior to mealtimes.
Once you start experiencing the benefits of juicing, it becomes easy to incorporate a variety of juices into your daily diet.
Fresh Juices v/s Whole Fruits and Veggies:
Did you know pressed juices as opposed to masticated juices retain the naturally occurring fibers found in whole fruits and vegetables? Fiber refers to the indigestible materials found in plants. While this is very important for proper bowel function, it is the juice that nourishes us. Our body converts the food we eat into juice so it can be absorbed. Juicing allows for quick absorption of concentrated plant-based nutrients. The result is increased energy levels.
Fresh Juice v/s Canned, Bottled or Frozen:
Fresh juice is far superior to its processed and pasteurized counterpart. Fresh juice contains living enzymes that have not been killed during the pasteurization process, and provide a natural source of Vitamins A, C and E for boosting the immune system. Fresh juice promotes cardiovascular health and is proven to increase energy by the nearly instant assimilation of nutrients into the bloodstream. Fresh fruits and vegetables in raw juice are full of anti-oxidants which help cleanse the body, hence improving the body’s overall function.

(Source: www.viva-raw.com)

Since we’re on the subject…many friends have been ranting and raving about Dr. Oz’s 3-Day Detox Cleanse. Have you heard of it, tried it or have any thoughts? It seems to require a lot of food, so I think I may give it a try and track my results!

Here is a fun guide to smoothies via supperskinnyme.com:

I’m obviously pro-juicing but I am sure there are some people out there that are opposed…especially if you are juicing every single meal. So keep in mind these are my thoughts and personal findings, I am not a nutritionist. Bottom line, do your research! 🙂

Here are some interesting articles I’ve found in relation:

If you have any more information to share, please do so & happy juicing! 🙂

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